Saint Lucian Ploughman's Lunch

Ingredients

The Saint Lucian Ploughman's Lunch differs from the original British version by incorporating tropical fruits and local ingredients that are abundant in Saint Lucia. The traditional cheese and bread components are replaced with fresh mangoes, pineapple, avocado, and local greens. Additionally, the addition of grilled jerk chicken or fish brings a distinct Caribbean flavor to the dish. We alse have the original recipe for Ploughman's Lunch, so you can check it out.

• 2 cups (470ml) mixed salad greens 2 cups (470ml) mixed salad greens
• 1 ripe mango, sliced 1 ripe mango, sliced
• 1 cup (235ml) fresh pineapple chunks 1 cup (235ml) fresh pineapple chunks
• 1 ripe avocado, sliced 1 ripe avocado, sliced
• 1 red bell pepper, sliced 1 red bell pepper, sliced
• 1 cucumber, sliced 1 cucumber, sliced
• 1 small red onion, thinly sliced 1 small red onion, thinly sliced
• 1 cup (200g) cherry tomatoes, halved 1 cup (200g) cherry tomatoes, halved
• 1 cup (150g) grilled jerk chicken or fish, sliced 1 cup (150g) grilled jerk chicken or fish, sliced
• 1/4 cup (60ml) lime juice 1/4 cup (60ml) lime juice
• 2 tablespoons (30ml) extra virgin olive oil 2 tablespoons (30ml) extra virgin olive oil
• Salt and pepper to taste Salt and pepper to taste

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 18g, 3g
• Carbohydrates (total, sugars): 25g, 15g
• Protein: 18g
• Fiber: 8g
• Salt: 0.5g

Preparation

1. 1.
   In a large bowl, combine the salad greens, mango slices, pineapple chunks, avocado slices, red bell pepper slices, cucumber slices, red onion slices, and cherry tomatoes.
2. 2.
   In a small bowl, whisk together the lime juice, extra virgin olive oil, salt, and pepper to make the dressing.
3. 3.
   Drizzle the dressing over the salad mixture and toss gently to combine.
4. 4.
   Arrange the grilled jerk chicken or fish slices on top of the salad.
5. 5.
   Serve the Saint Lucian Ploughman's Lunch immediately and enjoy!

Treat your ingredients with care...

• Mango — Choose ripe mangoes for the best flavor and sweetness. Peel and slice the mango carefully to avoid any wastage.
• Grilled jerk chicken or fish — Marinate the chicken or fish in jerk seasoning for at least 30 minutes before grilling to enhance the flavor. Cook until fully cooked and slightly charred for a smoky taste.

Tips & Tricks

• For a vegetarian version, replace the grilled jerk chicken or fish with grilled tofu or tempeh marinated in jerk seasoning.
• Add a sprinkle of toasted coconut flakes for an extra tropical touch.
• Serve with a side of traditional Saint Lucian bread or bakes for a heartier meal.
• Adjust the level of spice in the dressing by adding more or less lime juice and jerk seasoning according to your preference.
• Experiment with different types of local greens such as callaloo or watercress for added variety.

Serving advice

Serve the Saint Lucian Ploughman's Lunch on a large platter or individual plates. Garnish with fresh herbs such as cilantro or parsley for an added pop of color. Accompany the dish with a wedge of lime for squeezing over the salad just before eating.

Presentation advice

Arrange the colorful ingredients in an aesthetically pleasing manner, creating a visually appealing display of vibrant colors. Consider using a mix of textures and heights to add dimension to the presentation. Serve the dish on a wooden board or a tropical-themed platter to enhance the Saint Lucian vibe.